PAN FRIED TILAPIA WITH ORANGE SAUCE

Serving size 1 fillet (about 3 ounces)

• 4 small frozen tilapia fillets (about 1 pound total)

• 3 tablespoons all purpose flour

• 1-1/2 teaspoons garlic powder

• 1/2 teaspoon black pepper

• 1/4 teaspoon salt

• 1-2 tablespoons vegetable oil

• 1-1/2 teaspoons dried marjoram or Italian seasoning

• 1 orange

INSTRUCTIONS

Defrost and pat dry tilapia with paper towel. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.

Heat oil in a large skillet over medium heat until hot. Add fillets to skillet and fry until golden brown on one side, about two minutes. Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning.

Heat orange for 10 seconds in microwave. Cut in half. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish. Place fish on a platter. Scrape the pan juices onto the fish to serve. Serves four.

SPEEDY STIR-FRY RICE

• 2 cups instant white or brown rice

• 8 ounces frozen salad-size shrimp

• Nonstick cooking spray

• 6 eggs, beaten

• 1 tablespoon vegetable oil

• 3 green onions, chopped

• 1-½ cups frozen mixed vegetables, thawed

• 4 tablespoons soy sauce

Prepare rice to package directions. If using shrimp, thaw in cold water, drain, and pat dry with paper towels. Coat a wok or large skillet with the non-stick cooking spray, and heat until a drop of water sizzles. Scramble eggs in the wok or skillet and set aside.

Add the vegetable oil, green onions, vegetables and shrimp to the wok or skillet. Stir-fry over high heat for about five minutes. Add the cooked rice, eggs, and soy sauce. Cook for another three minutes. Serves six.